The ball slam is a medicine ball drill for developing power, speed and strength. It is a fantastic exercise and shows up in a plethora of workouts. Like most of the exercises we employ, it’s a “core to extremity” one.
- Stand in front of a wall holding a D-Ball or any other medicine ball that can withstand repeated slams on concrete. Spread your legs slightly and raise the ball into the air with both hands until your arms arm completely outstretched.
- Lower your arms in a quick movement by bending at the waist and slightly jumping off the ground using your toes to push off. Release the ball when your arms are just below knee level.
- Continue to move your body downward by lowering into the squat position after you release the ball. Catch the ball as low as possible, being sure to keep your back straight and tight during the descent.
- Get back up by pushing through your heels and engaging your hamstrings, hips and buttocks. Bring the ball back up over your head as you stand up from the squat position so that you are now at your original standing position with the ball held overhead.
- Repeat the ball slam multiple times in rapid succession, work it into a CrossFit Workout of the Day or use it in a Tabata workout to maximize the effects of the workout.
- Catch the ball as low as possible, being sure to keep your back straight and tight during the descent.
- Have a good grip on the ball to ensure it doesn't slip and hit you.
- Make sure your heels are planted firmly on the ground at all times.
- Chest and eyes should be up and facing straight ahead.
- Don't look down at the ball and stick your butt up
- Don't curve your back while lowering the ball.
- Avoid raising your heels off the floor and shifting the weight on the toes.
- The ball should be slammed and not dropped.
- The movement should not be slow. It should be fast and the ball should be caught on the first bounce.